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Beef (Medium Fat) Calories
Protein and iron source, medium-fat beef
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Beef (Medium Fat) (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 16.8 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Beef (Medium Fat)?
Beef (medium fat) comes from cattle and includes a moderate amount of visible fat alongside the lean meat. That fat can help keep the meat tender and add flavour as it cooks. Around the world, it is cut into steaks, diced for stews, or minced for dishes such as burgers and meatballs; it also works well grilled, braised or pan-seared. Serve it with vegetables, salad, potatoes or grains, depending on the meal.
It provides protein and iron and contains no carbohydrates; a 100-gram portion has 19.5 grams of protein. For a lighter meal, trim any visible fat before cooking and pair the beef with plenty of vegetables.
Beef (Medium Fat) Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
0g
· 0% DV
Protein
19.5g
· 39% DV
Fat
14g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 38% · Fat 62%
Beef (Medium Fat) Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
4.9mg · 31% DV
B6
0.36mg · 21% DV
B2
0.18mg · 14% DV
Minerals
Zinc
5mg · 45% DV
Selenium
16µg · 29% DV
Phosphorus
180mg · 26% DV
Iron
2mg · 11% DV
How Nutritious Is Beef (Medium Fat)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Beef (Medium Fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef (Medium Fat)
To burn the 210 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Beef (Medium Fat) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef (Medium Fat) Contain Allergens?
No known major allergens
Which Diets Is Beef (Medium Fat) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef (Medium Fat) Fat Profile
SATURATED
5.7g
MONOUNSATURATED
6.1g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
Compare Beef (Medium Fat)
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Frequently Asked Questions About Beef (Medium Fat)
Is medium-fat beef good for you?
Yes, medium-fat beef provides protein, iron and other nutrients. Its visible fat makes it richer than leaner cuts, so pair a sensible serving with vegetables or whole grains rather than relying on beef as your only protein source.
How do you cook medium-fat beef so it stays tender?
Match the cooking method to the cut: sear tender pieces quickly, but cook tougher medium-fat beef slowly with moist heat. Slice cooked beef across the grain, which shortens the muscle fibres and makes each bite easier to chew.
How long does raw medium-fat beef last in the fridge?
Keep raw medium-fat beef covered on the bottom shelf of the refrigerator and use it within a few days. Store it separately from ready-to-eat foods so its juices cannot drip onto them; freeze it if you will not cook it soon.
Can you freeze medium-fat beef?
Yes, medium-fat beef freezes well. Divide it into meal-sized portions, wrap it airtight to limit freezer burn, and thaw it in the refrigerator rather than on the counter. Cook thawed beef promptly and avoid refreezing it raw.
Should you wash medium-fat beef before cooking it?
No, do not wash medium-fat beef. Rinsing can spread bacteria through splashes onto the sink, utensils and nearby food; pat the meat dry if needed, then wash your hands and clean any surfaces that touched it.
Why does medium-fat beef turn out tough?
Medium-fat beef can turn tough when a connective, slow-cooking cut is cooked quickly, or when a tender cut is overcooked. Choose a method suited to the cut and slice the cooked meat against the grain.
Can medium-fat beef be eaten rare?
A rare steak made from an intact piece of medium-fat beef can be eaten, but rare meat carries more food-safety risk than thoroughly cooked beef. Ground beef and mechanically tenderized beef should be cooked through because bacteria can be inside.
Does medium-fat beef need to be trimmed before cooking?
No, trimming medium-fat beef is optional. Leaving some visible fat can help keep the meat flavorful and moist; trim it before cooking if you prefer less richness, or leave it on and cut it away on the plate.
What is the best way to brown medium-fat beef?
For a good crust, pat medium-fat beef dry and brown it in a hot pan without crowding the pieces. Cook in batches if needed; a crowded pan releases moisture and steams the beef instead of searing it.
How should you store leftover cooked medium-fat beef?
Refrigerate leftover cooked medium-fat beef in a covered container within two hours of cooking, and eat it within three to four days. Reheat only the portion you plan to eat until it is steaming hot throughout.
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Nutrition data compiled from USDA FoodData Central and scientific sources.